Avid gardeners know an hour in the yard can be as rigorous as a step class or a circuit on the weight machines. But just like your plants, the muscles you use while gardening can go dormant during the winter. Get them in shape for the planting season with a six-week “spring training” program developed by Kimberly Ridout, a personal trainer in Dallas.

The program is designed to target most of the muscles used in gardening, and improve strength, flexibility and fitness. Do each exercise two to three times a week, and keep adding so that by Week 6 you’re doing the entire series. For diagrams on each exercise, check out gardenfitness.com.

Week 1

Trunk rotation. Stand with your feet shoulder-width apart. Holding a broom or rake, slowly turn your shoulders to the right and hold for 2 to 5 seconds. Repeat on the left side.

Abdominal marching and arm raises. Lie on your back with your knees bent. Tighten your stomach muscles and lift and lower your right foot, then your left foot, as if you were marching. Do two 60-second sets. Repeat the same motions with your arms, or do the arms and legs together.

Week 2

Back and shoulder stretch.Stand with your feet shoulder width apart. Face a railing or fence post and grasp it with both hands. Round out your upper back and shoulders, leaning away from the post. Hold for a minimum of 30 seconds.

One-arm row. Stand in a lunge position. Hold a weight in the hand opposite your forward leg. Pull your arm back, keeping your elbow close to your body, and squeeze your back muscles together. Do two sets of eight to 15 repetitions for each arm.

Week 3

Chest and shoulder stretch. Stand next to a wall. With your elbow bent, place your forearm flat against the surface. Turn your entire body away from your arm. Hold for at least 30 seconds. Repeat with the other arm.

My husband and I are retired. We married 12 years ago — several years after his ex had an affair and left him. My husband has two grown sons (around 40), one of whom is married. The married son and his wife essentially ignore that I exist.